Foodie Friday

Healthy Recipe of the Week

Vegan Mac ‘n’ Cheese

Image source: https://www.blissfulbasil.com/smoky-vegan-macaroni-and-cheese/

Ingredients

  • 12 ounces Short Pasta
  • 1/3 cup Panko
  • 1 tablespoon + 2 teaspoons Extra Virgin Olive Oil
  • 1/4 cup Flat Leaf Parsley (finely chopped)
  • 1 small Onion (finely chopped)
  • Kosher Salt and Pepper to taste
  • 2 Cloves Garlic (pressed)
  • 1 cup Cashews
  • 1 teaspoon Dijon Mustard (may substitute for 1/4 teaspoon mustard powder)
  • 1 pinch Cayenne
  • 1/3 cup Nutritional Yeast
  • 2 cups Water

Directions

Heat oven to 425°F. Cook pasta per package directions; drain and return to the pot. In a small bowl, combine Panko with two (2) teaspoons olive oil. Spread on a baking sheet and toast until golden brown. Toss with parsley.

Heat the remaining tablespoon of olive oil in a small saucepan on medium. Add onion and 1/2 teaspoon each of salt and pepper and cook covered, stirring occasionally until tender (about 8 minutes). Stir in garlic and cook for one (1) minute. Remove from heat and stir in cashews, dijon mustard or mustard powder, and cayenne. Add 1.5 cups of water and bring to a boil. Reduce heat and simmer until cashews are tender (10 to 12 minutes). 

Transfer mixture to a blender, add nutritional yeast, and 1/2 cup of water. Puree until smooth. Return mixture to saucepan and cook, stirring occasionally until thickened (6 to 8 minutes).

Toss with pasta and serve sprinkled with Panko and parsley crumbs.

Yields: 4 servings.

Total Preparation: 30 minutes

Nutritional Information (per serving)

597 calories; 20g total fat; 3g saturated fat; 23.5g protein; 266mg sodium; 83g carbohydrates; 5g sugar (0g added sugar); 7g fiber

 

 

 

 

Reference

Women’s Health. (2020, October). Mood food: Plant-based meals that will make you happy.

 

M

About rrluthi

Certified fitness expert with a passion for educating and empowering people of all ages (young "kiddos" to the active aging "baby boomers") about the benefits of adopting and maintaining an active, healthy lifestyle, preventing injury, and feeling good. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, group exercise instructor, and rehabilitation aide—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, and corporate wellness program facilitation.
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